Mediterranean Cauliflower Salad
This Mediterranean Cauliflower Salad is a crisp, colorful, and refreshing dish that brings together tender cauliflower florets, juicy cherry tomatoes, red onions, and fresh parsley in a bright lemon-olive oil vinaigrette. It’s naturally vegan, gluten-free, and packed with nutrients, making it an ideal side dish or light lunch.
Perfect for warm-weather meals, potlucks, or as a clean, crunchy contrast to heartier main dishes, this salad is full of zesty Mediterranean flavors while being incredibly simple to prepare.
Time Overview
Prep Time: 15 minutes
Cook Time: 3–5 minutes (blanching cauliflower)
Chill Time (Optional): 20–30 minutes
Total Time: 20–40 minutes
Servings: 4–6
Ingredients
Salad:
1 medium head cauliflower, cut into small florets
1 cup cherry tomatoes (mixed red and yellow), halved
¼ red onion, thinly sliced
2–3 tbsp fresh parsley, chopped
Salt and black pepper, to taste
Dressing:
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
1 garlic clove, minced
½ tsp Dijon mustard (optional for depth)
½ tsp dried oregano
Salt and pepper, to taste
Instructions
Step 1: Prepare Cauliflower
Bring a large pot of salted water to a boil.
Add cauliflower florets and blanch for 3–4 minutes until just tender-crisp.
Drain and immediately rinse under cold water to stop cooking. Pat dry with paper towels.
Step 2: Mix Salad
In a large bowl, combine blanched cauliflower, halved cherry tomatoes, red onion, and chopped parsley.
Step 3: Make Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, oregano, Dijon (if using), salt, and pepper.
Step 4: Toss & Chill
Pour dressing over the salad and toss well to coat.
Chill in the fridge for 20–30 minutes for best flavor (optional but recommended).
Step 5: Serve
Give the salad a final toss, adjust salt and lemon to taste, and serve chilled or at room temperature.
Tips
Blanching Tip: Don’t overcook the cauliflower; it should be crisp-tender for best texture.
Red Onion Mellowing: Soak onion slices in lemon juice for 10 minutes to reduce sharpness.
Flavor Boost: Add capers or Kalamata olives for briny complexity.
Chill for Flavor: Resting the salad 20–30 minutes in the fridge allows the flavors to meld beautifully.
Garlic Mellowing: If raw garlic is too strong for your taste, roast it or use garlic powder for a gentler flavor.
Variations
Additions:
Cucumbers or bell peppers for added crunch
Feta cheese for a salty, creamy touch (non-vegan option)
Chickpeas or white beans for added protein
Avocado chunks for creaminess
Flavor Variations:
Swap parsley with fresh mint, cilantro, or basil
Add sumac or a touch of za’atar for a Middle Eastern twist
Vegan Protein Add-In:
Roasted tofu, tempeh, or lentils
Frequently Asked Questions
Q: Can I use raw cauliflower?
A: Yes! It will be crunchier and more fibrous. Blanching just softens it slightly without fully cooking.
Q: Can I make this ahead?
A: Absolutely. It actually tastes better after a few hours in the fridge. It keeps well for up to 3 days.
Q: What can I serve this with?
A: Pair it with grilled fish, falafel, pita bread, or quinoa for a full Mediterranean meal.
Q: Can I use frozen cauliflower?
A: Fresh is best for texture, but if using frozen, thaw and pat dry before blanching.
Nutrition Estimate
(Per Serving, 1/6th of recipe)
Calories: 130
Carbohydrates: 8g
Protein: 2g
Fat: 10g
Fiber: 3g
Sugars: 3g
Sodium: 120mg
Vitamin C: 70% DV
Iron: 6% DV
Light in calories, high in antioxidants, fiber, and vitamin C — great for clean eating and digestion!
Conclusion
This Mediterranean Cauliflower Salad is a delicious, light, and nutritious addition to any table. With crunchy veggies, zesty lemon dressing, and just the right amount of herbs and seasoning, it’s a perfect example of how simple ingredients can create bold, Mediterranean flavors.
It’s make-ahead friendly, ideal for meal prep, and versatile enough to be a side or a main. Whether you’re feeding a crowd or enjoying a solo lunch, this colorful bowl delivers both wellness and taste!